Warm-up Coaches choice or: 3 rounds: -10 burpees -10 walking lunges -10 mountain climbers EMOM 12 minutes: 1 Power Snatch + 1 OHS *65-70% of your best power snatch + 1 over head squat combo Metcon “Randy” For Time: 75 Power Snatches 55/75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and…

Tabata: Overhead KB walk across gym floor Rx: 24/16kg *Switch hand each tabata round Strict Press 1-1-1-1-1 *From rack. Go for heavy single Metcon: *With a running clock Minute 1: Max lateral Burpee over the bar 65/95# *Rest 1 minute Minute 2: -If you score 17 or more reps on the later burpee overs, you…

Overhead Squat: 2-2-2-2-2 For Time: 50-40-30-20-10 Med-ball cleans 20/14 Med-ball sit ups 20/14 RX+ 30/20 Time Cap: 15 Minutes

Tabata: Handstand Hold EMOM: 10 Minutes 3 Bench press @ 70% 1rm For Time: 50 Wall balls 20/14 400m Run 50 Russian KB swings 32/24kg 400m Run Time Cap: 14 Minutes

Front Squat: 3-3-3-3-3 AMRAP: 10 Minutes 5 Power cleans 185/125 3 Front squat 185/125 1 Push jerk 185/125 *Work @ 80% of your 1rm if you can not RX

Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes

EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006

EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx